logo
BoostcampPNG
JN Fundamentals FB
by Asad A.
5 athletes joined
Program Description
Full body fundamentals
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 18, 2024 08:20
Last Edited
Jul 02, 2024 02:17
down_app
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Dumbbell Supinated Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8